If you're a true hard gainer and find it nearly impossible to gain weight .
The solution is almost always the same , eat more food .
I guess you already know this .
But knowing is only half the battle you see , it's easy for me to give you a simple formula to help determine how much you'll need to eat .
But knowing exactly how much you need to eat alone isn't going to put size on you .
You'll have to eat consistently enough before you can expect to move the scale .
But we've always been skinny for a reason .
Our energy needs exceed our appetite , plain and simple .
And if you've ever attempted to gain weight , then I think we can both agree that it's no easy task while most people dream of having this problem for us , it's a nightmare that we can't seem to wake up from .
Does this sound like the issue you're having in this video ?
I wanna share five simple hard gainer strategies that you can use right now to help increase your appetite so that you can eat enough without having to force feed yourself .
Are you ready to increase your appetite and finally put on mass practically on command .
Let's jump right in .
Number one .
Wake up earlier .
Have you ever heard of intermittent fasting ?
Essentially , it's a tool that people can use to reduce caloric intake effortlessly by decreasing the amount of time during the day in which they are allowed to consume meals .
If decreasing your feeding window works as a tool to ensure we are not overeating .
Increasing that feeding window to fit in more calories makes sense .
So if you're waking up at noon and going to bed at 11 p.m. then you've got 11 hours to stuff your face .
Instead try getting up a few hours earlier like 9 a.m. That will allow you to fit more meals into your day effortlessly .
Perhaps you're already getting up reasonably early .
If you're just not hungry , when you wake up and end up fasting for a few hours each morning , merely adding a breakfast meal or a shake upon waking can add anywhere from 250 to 500 calories or more to your day .
This could be the difference between being at maintenance and reaching that necessary caloric surplus .
Adding that breakfast meal may seem tedious for the first few days , but eventually you'll begin to adapt and notice you're already hungry as you wake up .
Number two , decrease protein when it comes to building muscle and maintaining overall health .
There is plenty of scientific evidence that tells us exactly how much protein we need in our day .
However , too many fitness gurus whose main plan is to sell us protein supplements , tell us we need more than we do .
So we pound down protein shakes like they're going out of style .
The problem with that is protein is the most satiating macro nutrient of the three and it's keeping you full for long periods of time .
This is not to say you should follow a low protein diet .
On the contrary , getting sufficient protein is essential for muscle growth .
But aiming to reduce your protein intake , assuming you're going over the recommended 1 g per pound of body weight while increasing your carbs will make it easier to fit in more meals and more daily calories due to reduce fullness .
Number three , ditch the seafood diet .
The seafood diet .
You see food , you eat it , I'm sure you had a friend or two .
Tell you to eat everything in sight if you want to gain weight .
Hell , that's the first piece of advice I got when I started lifting .
But here's the problem with this approach .
On day one , you eat everything in sight .
You're eating peanut butter straight from the jar and you're pounding away pizza like you're in an eating contest .
Congrats , you've consumed more energy than you've expended .
You've exceeded your calorie needs .
But what happens on day two ?
Yeah , you get , your appetite is completely gone .
You can hardly stomach a cup of apple sauce .
Congrats you've eaten far too little to meet your caloric surplus .
You couldn't even muster up the appetite to hit your maintenance calories .
On day one , you overeat and on day two you under eat by the end of the week you've managed to maintain your current weight .
So here's what I recommend .
Instead , you're not getting skinnier , but you're certainly not getting bigger .
This is because you're eating at maintenance .
So let's say that you're on average consuming 2500 calories per day .
That amount is just enough to maintain your current body weight instead of aiming to stuff your face , using these ineffective methods , simply aim to eat slightly above maintenance .
In this example , it would be 2600 calories .
Adding an extra 100 calories to your day is as easy as throwing in an extra handful of almonds .
Now you're in a surplus and eating enough to gain weight without having to drown yourself in food .
Number four , train your metabolism , most people have probably told you that you'll have to eat six meals per day to build muscle .
And although this is an old school body building method that has been disproven , I believe there is still value there .
The human body is incredibly adaptive .
Going back to solution .
Number one , a person who never feels hungry in the morning can force themselves to eat at breakfast time for a bit until the body naturally adapts .
At that point , you'll naturally become hungry and consuming a meal upon waking is no longer Sure .
Although there's no magic number of meals we must consume daily .
Sticking to an eating schedule will force adaptations .
Thus , eventually we'll be hungry every few hours , which will help us get calories .
In number five , homemade weight gain shakes .
Sometimes our appetite is not a problem .
We just get so busy that we forget to eat .
If your appetite is not necessarily the culprit for your inability to gain weight , then perhaps you just need convenience .
Starting to include a high cal nutrition , dense shake to your day will make your life way easier .
These shakes can add an extra 600 to 1000 calories to your day in minutes .
And because it's liquid , they tend to digest a bit faster , which eliminates the prolonged fullness that typically comes with eating lots of solid foods .
Here's a shake recipe .
You can try one cup , almond milk , one banana , one scoop protein powder , two tablespoons of peanut butter , one cup oats blend and drink simple enough .
Right now , it's time to take action , implement these solutions and make eating enjoyable .
Again , there's a reason that force feeding is a commonly used torture method because it's precisely that torture .
So there you have it .
Here are the five strategies you can use to increase appetite .
Number one , get an early start on your meals .
Number two , decrease protein .
Number three , gradually increase calorie intake over time .
Number four , train your metabolism .
Number five , add homemade weight gain shakes .
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